WOD Friday 09-16-2022

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 210112.


Scaling:
Pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:
Deadlift 3-3-3-2-2-1-1-1 reps

WOD Thursday 09-15-2022

For time:

21 squat snatches
42-cal row
15 squat snatches
30-cal row
9 squat snatches
18-cal row

♀65 lb ♂ 95 lb

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Scaling:
The weight on the barbell should be light enough that you are able to complete the sets of snatches in few sets and with little rest. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
21-15-9
Squat snatches
Row calories

♀35 lb ♂ 45 lb

WOD Wednesday 09-14-2022

5 rounds for time of:

15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 65 lb ♂ 95 lb

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Scaling:
Choose a weight on the barbell that is light enough to complete the sets unbroken in the beginning rounds. Modify the pull-up to complete the work with minimal rest.

Intermediate Option:
5 rounds for time of:
15 push jerks
9 chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 55 lb ♂ 75 lb

Beginner Option:
3 rounds for time of:
15 push jerks
12 jumping chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 35 lb ♂ 45 lb

WOD Tuesday 09-13-2022

Five 2-minute rounds of:

10 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

Post number of burpees completed after the sprint each round to comments.
Compare to 180819.


Scaling:
Reduce the reps so the first set of burpees and the run take no more than 90 seconds. Each round should be an all-out sprint. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Four 2-minute rounds of:
5 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

WOD Monday 09-12-2022

For time:

3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

Post time to comments.
Compare to 211019.


Scaling:
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.

Intermediate Option:
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option:
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

WOD Friday 09-09-2022

42-30-18 reps for time of:

Row calories
Dumbbell box step-ups

♀ Two 20-lb DBs, 20-in box
♂ Two 35-lb DBs, 20-in box

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Scaling:
Reduce the load and height of the box in order to keep this one under 12 minutes. Intermediate athletes can do this workout as prescribed.

Beginner Option:
30-18-12 reps for time of:
Row calories
Dumbbell box step-ups

♀ 2 10-lb DBs, 12-in box
♂ 2 55-lb DBs, 12-in box

WOD Thursday 09-08-2022

Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 bodyweight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.
Compare to 141223.


Scaling:
If you do not yet have a pull-up, choose a modification for the ladder that allows you to complete at least 10 minutes. Similarly, reduce the load on the OHS so that you can make it through 10 minutes or more.

Intermediate Option:
Pull-up ladder
Rest 5 minutes
1/2 bodyweight overhead squat ladder

Beginner Option: Ring row ladder Rest 5 minutes Empty barbell overhead squat ladder

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